Parade-Inspired Rainbow Veggie Wraps with Tangy Avocado Dressing

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Bright and colorful vegetable wraps packed with fresh crunchy veggies and a creamy, tangy avocado dressing, perfect for a fun and healthy lunch. This Mediterranean-inspired sandwich and wrap recipe (vegetarian, gluten free option), ready in about 20 minutes, pairs large whole wheat tortillas, shredded purple cabbage, julienned carrots for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 20 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a blender, combine 1 whole ripe avocado, 1/4 cup plain Greek yogurt, 2 tbsp fresh lime juice, 2 tbsp chopped fresh cilantro, 1/4 tsp salt, and 1/8 tsp black pepper. Blend until smooth and creamy.
  2. Step 2: Lay out 4 large whole wheat tortillas on a clean surface. Spread 2 tbsp of the avocado dressing evenly over each tortilla.
  3. Step 3: Distribute evenly 1 cup shredded purple cabbage, 1 cup julienned carrots, 1 large sliced red bell pepper, and 1 medium sliced cucumber across the center of each tortilla.
  4. Step 4: Carefully roll each tortilla tightly to enclose the filling, tucking in the sides as you go. Slice each wrap diagonally in half and serve immediately.

Frequently asked questions

How long does Parade-Inspired Rainbow Veggie Wraps with Tangy Avocado Dressing take to make?

Total time is about 20 minutes (20 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Parade-Inspired Rainbow Veggie Wraps with Tangy Avocado Dressing?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep large whole wheat tortillas from drying out.

Can I substitute ingredients in Parade-Inspired Rainbow Veggie Wraps with Tangy Avocado Dressing?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Parade-Inspired Rainbow Veggie Wraps with Tangy Avocado Dressing for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Parade-Inspired Rainbow Veggie Wraps with Tangy Avocado Dressing vegetarian?

Yes — this recipe is tagged vegetarian, gluten free option based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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